What are the exercises for training the anterior deltoid muscle bundle

The main exercises for training the anterior deltoid muscle include dumbbell lift, barbell lift, Arnold press, instrument lift, and upright rowing.

1. Front dumbbell lift

Front dumbbell lift is a classic movement that isolates and stimulates the anterior deltoid muscle bundle. Hold the dumbbell with both hands and let it hang naturally on the front of your thighs, keeping your elbows slightly bent. Slowly lift the dumbbell forward and upward to shoulder height, taking care to avoid shrugging or shaking your body. When falling, control the speed to feel the centrifugal contraction of muscles, and adopt alternating or synchronous lifting methods. This action can effectively enhance the front line of the shoulders and is suitable as the starting action for training.

2. Barbell Front Lift

The barbell front lift adopts a compound training method of holding the barbell with both hands. The starting position of the barbell is close to the thigh, and the barbell is pushed along the vertical plane to the height of the collarbone by applying force from the shoulder. During the process, the core is kept stable to avoid lumbar compensation. Compared to the dumbbell version, it is more conducive to gradual load, but attention should be paid to wrist pressure adjustment. Suggest using a curved barbell to alleviate wrist discomfort.

3. Arnold recommendation

Arnold recommendation combined with rotational movements fully activates the shoulder muscles. The starting position is to hold the dumbbell in the collarbone position with the palm facing the face. During the pushing process, rotate the wrist outward synchronously until the highest point is reached, with the palm facing forward. This action increases the coordinated contraction of the anterior and middle bundles of the deltoid muscle by rotating the trajectory, requiring high flexibility of the shoulder joint and requiring mastery of the movement pattern from a small weight.

4. Instrument Front Lift

The instrument front lift reduces the difficulty of the movement by fixing the track. Adjust the seat to align the shoulder axis with the instrument axis, and hold the handle with both hands to perform a single joint forward lift motion. The stability of the equipment is particularly suitable for beginners or rehabilitation trainers, as it can accurately control the movement trajectory to avoid compensation, but the range of motion may be slightly smaller than that of free weight training.

5. Upright Rowing

As a multi joint movement, upright rowing focuses on the anterior deltoid and trapezius muscles. Grasp the barbell with narrow arms and lift it up along the front of the body to the height of the chin, with the elbows always above the wrists. Attention should be paid to avoiding excessive backward tilting or using excessive weight that can cause movement deformation. It is recommended to use curved rods or rope instruments to reduce wrist pressure.

The training of the anterior deltoid muscle should pay attention to the principles of standardized movements and progressive load. It is recommended to schedule shoulder training twice a week, with 3 movements selected each time and 3 groups completed. Rest between groups should be controlled within 60 seconds. Before training, fully exercise the shoulder joints and perform warm-up exercises such as wrapping elastic bands around the shoulders or wall angels. After training, cooperate with chest muscle stretching to prevent round shoulder posture, and ensure high-quality protein intake in daily diet to promote muscle repair, such as eggs, chicken breast meat, etc. If there is shoulder joint bounce or persistent pain, training should be paused and rehabilitation physicians should be consulted.